Cardio and Resistance Training
It is recommended and proven by many weight loss professionals that a combination of cardio and resistance training will help you lose weight faster and more effectively. It does not matter if you choose to do resistance training on certain days of the week and cardio exercises on others; do cardio training and resistance training in different sessions on the same training day; or do both in one workout session.
Aerobic Exercise helps you burn calories fast. Resistance training, like weight lifting provides increased and continuous metabolism burns fat continuously because of the increased muscles. Combined, your healthy weight loss program would surely help you lose weight faster and more effectively. The best way to integrate these two exercise types is to choose the program that fits your time, your resources, and your fitness level. Here are three options you can consider:
Resistance Training Days and Cardio Training Days
This method is especially good for beginners. We must always remember it takes time for our muscles to recover from strenuous exercise. So whether you are a beginner or getting back in shape I suggest you use the one day strength training and one day aerobic exercise. Additionally, each day you exercise you want to isolate different muscles. For instance if you choose Monday, Wednesday and Friday as Strength Days then Monday would be arms, Wednesday would be legs and Fridays are for chest and backs. This method gives each body part a good workout and then a week of rest.
Tuesday, Thursday and Saturday would then be the aerobic days. You may choose to walking, jogging, riding a bike, treadmill, ellipitcal, steppers, stairs or a aerobic class or DVD. In any case your focus is on cardio training for these days.
For your resistance training program, you can also use multi-purpose equipment similar to Total Gym 3000 that addresses multiple muscle exercises. Other equipment you can also use for resistance training are dumbbells, barbells, benches, elastic bands, weighted vests, leg presses, and exercise balls. I use the Total Gym XLS, elastic bands and dumbbells.
Cardio Exercise, Resistance Training – Two Sessions, Same Day
It is generally not suggested you do a vigorous cardio training workout followed by a vigorous strength training session unless you are seasoned and in very good shape. No matter what shape you are in or which method of cardio and resistance training you choose, it is important to stretch, loosen up an warm up. This would include stretching, some resistance and 10 to 15 minutes of light cardio. This is just to get your blood flowing, it is not a full workout.
Cardio training is better done in the morning before you have eaten a full meal as you are able to burn the calories and fats that have been stored overnight. Never do cardio exercises with an empty stomach, though, as you need energy to endure your training. As long as you have not fasted the previous day, you are sure to still have enough energy to undergo up to an hour of slow to medium-intensity cardio exercises in the morning. It is best to start at least thirty minutes of being awake as you need time to get yourself more active. Thirty minutes to one hour of running, biking, or brisk walking would do great to burn enough calories and stored fats and to enhance your metabolism for the day.
As you give your body enough time to rest and recoup some energy, you can perform resistance training in the afternoon or evening. 30 to 6o minutes is enough resistance training to be effective in losing weight and at the same time to keep your muscles for overworking.
Cardio and Resistance Training In the Same Session
This step begins with the usual ways to begin an exercise, which is to warm up. After the warm up you start interval training, which could be the most effective method of weight loss. In interval training you start a 30 to 60 second of cardio exercise followed by an intense 2 to 3 minute of resistance training. You the repeat this cycle for 30 to 45 minutes. Changing between 3 different resistance exercises. The 30 to 60 seconds of light to medium intensity cardio exercise becomes your rest period. In 30 to 45 minutes you have completed 3 sets of 3 exercises plus 10 minutes of cardio between intense resistance activity.
You can do this with free weights, exercise machines, the Total Gym, elastic bands or body weight exercises. You can do this at home or in a gym, with a partner or alone.
Whichever system you choose do something. Get started now. If you need help seek a personal trainer or even a more experienced partner.
Be Blessed.
Be a Blessing.
Coach Louis.
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